Heavy Bag Workouts, Conditioning and Training Tips

The Best Muay Thai Drills, Combos and Workouts For The Heavy Bag

buakaw heavy bag training drills and workouts

Buakaw is a BEAST on the heavy bag!

Doing intense, focused heavy bag workouts is easily one of the most overlooked and under utilized aspects of Muay Thai training.

If used properly, the heavy bag is a super effective piece of training equipment for improving your cardio, power, speed, technique, focus, and movement.

All Muay Thai fighters should incorporate heavy bag training into their overall strength and conditioning workouts on a regular basis in order to improve overall fitness as well as striking skills.

Routinely using the heavy bag is something that I find most fighters don’t do enough of. And for the fighters that do use the heavy bag, they are usually making these common mistakes and end up not using it to it’s fullest potential and getting maximum results.

These are 5 of the most common mistakes that most Muay Thai fighters make while hitting the heavy bag. Fortunately there are ways to fix and avoid these bad habits so you can improve all aspects of your fight game!

5 Common Heavy Bag Mistakes And How To Fix Them

#1. Doing the Same Heavy Bag Workout Over and Over Again

I’m not gonna lie, I fall into this trap more often than I’d like to admit. It can happen to the best of us! We get to the heavy bag ready rip it up, only to use the exact same combos that we have been doing over the past year…the ole Jab-Cross-Hook-Cross over and over again. Often times the reason behind this is because you don’t have enough combos in your toolbox.

Try mixing it up on the bag with combos like this one.

You need to add variety of punches, kicks, knees, elbows to your combos in order to improve your overall striking. Actually taking the time to think about different angles and combos while you’re hitting the heavy bag is a good way to diversify your strikes and add more to your arsenal of attacks.

#2. Not Using the Bag To Improve Striking

The heavy bag is one of the most essential pieces of Muay Thai equipment to use for improving your striking. Incorporating different type of combos and strikes to master all your striking weapons will allow you to improve your speed, power, balance, footwork and muscular endurance. You will become comfortable throwing different combinations, which will help diversify your arsenal and feel more comfortable next sparring session.

heavy bag workouts muay thai training tips

Kicks are one of the weak points in my game, so you bet your ass I’m kicking the heavy bag everyday!

Hitting the bag hundreds of times with proper technique will train your muscle memory to strike properly without even thinking about it. It will become second nature. Make sure to train with proper technique and not just go through the motions!

#3. No Intensity

I don’t know how many times I see fighters start off on the bag hard, but taper off very quickly and end off with patty cake punches, kicks and zero intensity. The heavy bag is great to improving your technique, but you can also dramatically increase punching power and conditioning by doing some high intensity training.

Want some intensity? Bet you’ll be huffin’ and puffin’ after this intense heavy bag drill.

Training on the heavy bag can help develop your cardiovascular system, both aerobic and anaerobic. Many fighters interchange conditioning with cardio (cardiovascular conditioning) but actually, cardio is a component within.
Performing circuits on the heavy bag using interval training is a great way to improve your cardio. (See workout videos below)

#4. Not Working on Your Weakness

This is closely tied to number one, but often times you see fighters hitting the bag using their strong punches and kicks and not working enough on the their weaker punches or kicks

In our heavy bag training workouts we incorporate different type of combos to master all of your Muay Thai striking weapons. The combos are mixture of speed, power, balance, footwork and muscular endurance. You will become comfortable throwing different combinations, which will help diversify your attacks and feel more at ease when you spar.

#5. Avoiding the Bag

free muay thai heavy bag drills workouts and training tips

Get this free 3-part video series which includes drills, workouts, combos and tips to improve your Muay Thai!

The heavy bag is often overlooked and sometimes completely ignored by some Muay Thai fighters. It’s key to understand that the bag can be your biggest ally to help you improve your power, movement, speed and conditioning, while making you an all-around better fighter… which sounds pretty awesome right?

So start using the heavy bag the next time you hit the Muay Thai gym and stay away from these common mistakes a high percentage of fighters are cuaght making.

If you are making any of these mistakes and want to instantly fix them then click here for a free 3-part Video Series you can start using right away! I guarantee you’ll develop KO power in your strikes and long lasting endurance while you sharpen your deadly Muay Thai striking skills

Click Here for Heavy Bag Workouts and More!

Heavy Bag Workouts for Muay Thai Fighters

Here are some Heavy Bag conditioning circuits that you try today.

Workout #1 – Muay Thai Heavy Bag Circuit

Perform all 10 bag drills, one after the other for 30 sec  with 5 sec transition time.
Each round should take just a little over 5 minutes.
Rest for 90 seconds between rounds – Finish 3-8 rounds



1. Jab-cross-right kick combo
2. Continuous teeps – front leg
3. Run and punch combo
4. Knees (alternating)
5. Elbows – (alternating)
6. Jab-cross-switch kick combo
7. Continuous teeps – rear leg
8. Run and punch combo
9. Knees (alternating
10. Elbows (alternating)

Workout #2  – Building Combos Heavy Bag Training Circuit

Building combos are great for balancing your punching power and technique for both the right and left sides of your body. It is also important to work the bag from both fighting stances, orthodox and southpaw.

You can use building drills to slowly help build punching combinations such as left jab-right cross-left hook and uppercut.

Workout Instructions

Perform each drill for 30 seconds and then add the next strike and perform both for the following 30 seconds. continue to add the strikes listed until you finish the full combo for 60 seconds.

1. Double Jab – 30 sec
2. Add Right-hand – Double Jab-Right-hand – 30 sec
3. Add Switch Left Kick – Double Jab – Right-hand-Switch Left Kick – 30 sec
4. Add Right-Hand – Double Jab – Right-hand-Switch – Left Kick- Right-Hand – 30 sec
5. Add Right-Hand – Double Jab – Right-hand-Switch – Left Kick- Right-Hand – Left Teep – 60 sec

Hope you enjoyed!

Train Hard, Fight Eazy
Your Friend and Coach
Funk Roberts

Funk-Flex Heavy Bag Conditioning Program

What You Get:
4 Heavy Bag Instructional Workout Videos (DVD Quality)
– Heavy Bag Program Manual
– 16 Heavy Bag Circuits for MMA, Muay Thai, Kickboxing and Boxing

These heavy bag conditioning workouts are great to help you increase punching and kicking power, endurance, speed and overall cardio conditioning!

What the NEW Funk-Flex Heavy
Bag Workouts Will Do For You!

  • Develop Explosive Upper Body Power and Strength
  • Build Up Your Cardio and Stamina with HIIT Heavy Bag Circuits
  • Improve Your Punching Power for Knockout Blows
Increase Kicking Power
  • Shoulder and Overall Muscular Endurance
  • Learn to Throw Lethal Combinations
  • Improve Your Striking Technique
  • Become More Efficient with Your Striking
  • Teach You Long, Medium, Short Range Striking
  • Be Faster With Your Punches
  • Gain Core And Abs Strength
  • Burn Body Fat
  • Better Your Balance, Movement and Agility
  • Lose Weight
Attain More Muscle Memory
  • Have More Confidence

heavy bag workouts for mma and muay thai

Click here to check out the Funk-Flex Heavy Bag Workouts!

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Author Profile

Sean Fagan
Sean "Muay Thai Guy" Fagan owns & operates the largest online Muay Thai community and the #1 training resource for nak muay of all levels.

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